Featured Image – The lengths we go to for Testing @CrossFitGames workouts!! Six foot 5 and “King of Scale” @okkabrits called in to assist @garric_kietzmann and @hannahgerber … while “Duschond” @donovanmclagan works hard at directing traffic!!

 

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Or

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ONLINE WHITEBOARD/COACHING – 020524

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) In Teams of 3 – AMRAP 12 min:

5m Sled Pull Standing, 5m Sled Push High Bar

15 DB Snatches (35kg/25kg) – 5 a side

Rest until Sled available

 

Score = Total Reps

1m = 1 Rep

(Sled W – 105kg – 35kg plus 70kg)

(Sled M – 160kg – 35kg plus 125kg)

Each start on a Station… 1 is resting

 

LITE:

Sled weighs 35kg

Int1 – 30/22.5kg; 145/95kg – 35kg,110kg/35kg,60kg

Int2 – 25/20kg; 130/85kg – 35kg,95kg/35kg,50kg

Int3 – 22.5/15kg; 110/70kg – 35kg,75kg/35kg,35kg

Beg1 – 20/15kg; 90/60kg – 35kg,55kg/35kg,25kg

Beg2 – 15/10kg; 70/45kg – 35kg,35kg/35kg,10kg

Beg3 – 10/7kg; same sled

 

Then…

 

2) AGOQ Quarter Finals CFG 2023 – Test 2A

AMRAP 10:

6 C2W HSPU

9 GHD SU

12 Box Jumps (76/61cm)

 

Score = Total Reps

Only doing Test 2A not 2B today!

LITE:

Int1 – 4 C2W HSPU; 7 GHD SU or 9 W-SU (22.5kg/15kg); 76/61cm ; Int2 – 6 C2W HSPU (1/2 abm); 5 GHD SU or 9 W-SU (20kg/12kg); 76/61cm ;

Int3 – 6 C2W HSPU (2/3 abm); 4 GHD SU or 9 W-SU (15kg/10kg); 61/51cm ;

Beg1 – 6 PPU 61/51cm; 9 W-SU (15kg/10kg); 51/41cm BJ or BStepUp 61/51cm ;

Beg2 – 6 PPU 51cm/Flr; 9 W-SU (10kg/7kg); 51cm BStepUp ;

Beg3 – 6 PPU Flr/Knee 2x Abm; 9 SU; 41cm BStepUp ;  WORKOUT V: Masters over 55 (will count RX if that is your age for CFA), F – S-HSPU (2-inch riser), 61cm BJ  /  M – S-HSPU (2-inch riser), 61cm BJ

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!